WOD / Blog
02 July 2026
Warm-Up: Coach’s Choice Strength/Skill: Push Press 1 x 1 x 1 x 1 x 1 x 1 x 1 Stimulus/Focus: Begin lifting at 80% and get AHAP. It’s a big PR day! All lifts will be on a 2 minute clock. WOD: For Time (25 Minute Time Cap) 75 – 50 – 25 Reps of […]
01 July 2026
Warm-Up: Coach’s Choice Strength/Skill: Paused Deadlift 4 x 4 x 4 x 4 x 4 Stimulus/Focus: There will be a pause 1″ off the floor on the first lift, and all subsequent lifts. Start lifting at 60% and get AHAP! Lifts will be on a 2-minute clock. WOD: Sham 7 Rounds for time of: 11 […]
30 June 2026
Warm-Up: Coach’s Choice Strength/Skill: Power Snatch 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: Max Effort Power Snatch for Reps 4 Minutes of Max Effort Power Snatch (155/105)(105/70) 4 Minutes Rest 3 Minutes of Max Effort Power Snatch (185/125)(125/85) 3 Minutes […]
29 June 2026
Warm-Up: Coach’s Choice Strength/Skill: Rowing Skill Session Stimulus/Focus: 15 Minutes to clean up our rowing technique WOD: 20 Minute Partner AMRAP Partner 1 – 400 Meter Run Partner 2 – Row for Calories Stimulus/Focus: Run fast and row hard! Oh yeah, have fun with your partner! Record how many meters your team ran here. If […]
27 June 2026
Warm-Up: Coach’s Choice Strength/Skill: Get ready for Murph! WOD: Murph 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run (If you have a 20# vest or body armor, wear it.) In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. click here Stimulus/Focus: Focus […]
26 June 2026
Warm-Up: Coach’s Choice Strength/Skill: Snatch 1 x 1 Stimulus/Focus: Spend 15 minutes getting AHAP for 1 rep. Concentrate on finishing the “second pull” and being patient in the receiving position. WOD: 10 Minute EMOM (60% of Today’s HS) 1 Power Snatch 1 Snatch 1 Overhead Squat Stimulus/Focus: Focus on speed and stability! Cool Down: ROMWOD!